I’m in bed for 10pm, up at 5.30am and I sleep solidly. In my experience, so many people try to fix their weight without solving their chronic sleep deprivation first. Sleep has a huge impact on our ghrelin and leptin hormones, which keep our appetite in check (ghrelin stimulates your desire to eat while leptin signals fullness).

I used to survive on four to five hours of sleep. Alcohol and poor food choices were spiking my insulin levels and disrupting my ability to get proper rest. I’d also watch TV until midnight, or 2am at weekends.

Now, getting to bed is my goal. It’s the foundation of good physical, emotional and metabolic health.

I now strength train and dead lift every week – as a 50-year-old woman in menopause I know how important it is for me to improve my bone health and mitigate the loss of muscle mass

I start my bedtime routine every morning. I get out into daylight within the first hour of waking up. It’s when our body produces the better-quality melatonin – the hormone that promotes good sleep.

There are seven types of rest that I believe are beneficial to us and combat weight problems: physical, mental, emotional, sensory, social, spiritual and creative. Try to find moments throughout your day to pause and have some form of break that ticks one of those boxes. Stand outside and take a few minutes without digital stimulation. Stop to make... See more

The truth is 85 per cent of weight loss results come from diet.

Meals now look very different. But there’s no weighing, no measuring, no tracking, no calorie counting. I do it all by hand – ideally three palm-sized portions of protein a day and at least five fruit and vegetables. When you have enough protein, you’ll never think about snacking.

Breakfast is eggs, tomatoes, mushrooms or homemade banana pancakes with raspberries, blueberries and natural yoghurt. Lunch will be salmon, cod or chicken with lots of pulses and veg. Not everything is made from scratch – I’m busy, so dinner might be Heck sausages with veg. Throughout the day, I’ll drink two to three litres of water with... See more

For successful weight loss, I encourage limiting blue-screen time (phones, laptops etc), ideally for 90 mins before bed.